Pumpkin and Squash SeedsvsTofu Firm (Raw)
Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Pumpkin and Squash Seeds has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pumpkin and Squash Seeds vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 74% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Firm (Raw) is the heart-friendlier option with lower saturated fat.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has only 2.8g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Pumpkin And Squash Seed Kernels | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 559kcal28% | 144kcal7% | +415kcal |
| Protein | 30g60% | 17g35% | +13g |
| Total Fat | 49g63% | 8.7g11% | +40g |
| Saturated Fat | 8.7g43% | 1.3g6% | +7.4g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 2.8g1% | +7.9g |
| Dietary Fiber | 6.0g21% | 2.3g8% | +3.7g |
| Sugars | 1.4g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | — | — |
| Vitamin C | 1.9mg2% | 0.20mg0% | +1.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.2mg15% | — | — |
| Vitamin K | 7.3mcg6% | — | — |
| Vitamin B6 | 0.14mg8% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 58mcg14% | 29mcg7% | +29mcg |
| Thiamin (B1) | 0.27mg23% | 0.16mg13% | +0.12mg |
| Riboflavin (B2) | 0.15mg12% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 5.0mg31% | 0.38mg2% | +4.6mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 14mg1% | <0.1mg |
| Calcium | 46mg4% | 683mg53% | <0.1mg |
| Iron | 8.8mg49% | 2.7mg15% | +6.2mg |
| Potassium | 809mg17% | 237mg5% | +572mg |
| Phosphorus | 1230mg98% | 190mg15% | +1040mg |
| Magnesium | 592mg141% | 58mg14% | +534mg |
| Zinc | 7.8mg71% | 1.6mg14% | +6.2mg |
| Copper | 1.3mg149% | 0.38mg42% | +0.96mg |
| Manganese | 4.5mg197% | 1.2mg51% | +3.4mg |
| Selenium | 9.4mcg17% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 288% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 49g. Tofu Firm (Raw) has less saturated fat (1.26g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Pumpkin and Squash Seeds: 4.99mg vs 0.381mg), Vitamin C (Pumpkin and Squash Seeds: 1.9mg vs 0.2mg), Folate (Pumpkin and Squash Seeds: 58mcg vs 29mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Tofu Firm (Raw): 683mg vs 46mg), Magnesium (Pumpkin and Squash Seeds: 592mg vs 58mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 190mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Pumpkin and Squash Seeds fits a high-protein diet. Both fit a low-sodium diet. Pumpkin and Squash Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Pumpkin and Squash Seeds or Tofu Firm (Raw)?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Pumpkin and Squash Seeds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 559 kcal.
- Is Pumpkin and Squash Seeds or Tofu Firm (Raw) healthier?
- It depends on your goals. Pumpkin and Squash Seeds has 559 calories and 30.2g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pumpkin and Squash Seeds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 49g.
- Which has more fiber, Pumpkin and Squash Seeds or Tofu Firm (Raw)?
- Pumpkin and Squash Seeds has more fiber with 6g per 100g compared to 2.3g.